Beyonce’s recent campaign for H&M has left many of us thinking: how the eff did she get her post-baby bod to look like that!? For me, my main concern is that my body looks nothing like this even pre any baby, ever. It’s no secret that Bey is a master of her art, and, as we saw in her documentary she dances her little heart out for many long hours a day. But for the rest of us who aren’t on tour with personal trainers and choreographers dancing for hours a day, we’re generally left stumped when it comes to achieving a trim and toned (but still curvy!) physique like Beyonce’s. For some extremely important and urgent (hello, summer showed up yesterday) tips on how to get Beyoncified for the beach, I called upon personal trainer and nutritionist extraordinaire, Jessica Morris, to provide us with a guide for what to eat, and what to do at the gym, to amp up our own Bey bods this summer!
THE BOOTY-FUL BEYONCE DIET AND EXERCISE
BREAKFAST: Nutrient-dense smoothie
1 Scoop Vega One Vanilla powder
1 Cup mixed berries
1-2 C Unsweetened Almond/Coconut Milk
1 handful of spinach
Enjoy this with a cup of green tea for yerbe mate for a morning boost!
Exercise Tip for a Booty-Full Booty
Squats and lunges are you best friend! If you’re looking to add on more booty, you’ve got to add on more weight! Try holding a weighted bar on your back or two dumbbells in your hand when performing your squats and lunges.
If you don’t have access to weights, focus on adding a few extra reps!
LUNCH: Quinoa Salad
Mixed Greens (unlimited)
Mixed fresh veggies of your choice (cucumber, celery, carrot, zucchini)
Sprinkle 1-2 tbsp raw hemp seeds
1 Part balsamic vinegar
2 Parts Hemp/Flax/Olive Oil
1 tsp Dijon mustard
Salt and Pepper
Squeeze of lemon juice
1 Garlic clove
Exercise Tip for Killer Abs
Try playing around with your basic plank! In plant position try pivoting from side to side working your obliques—then—pivot forward (pushing your weight up towards your shoulders) then down towards your toes.
Pick your favourite fruit (such as an apple) and pair it with your favourite nut/seed butter ( I love almond butter!)
Exercise Tip for Flab-less Arms
Push-ups and tricep dips are your best friends!
Try alternating your push-ups in two different positions:
1. Target your chest by placing your hands slightly wider than your shoulders
2. Target your triceps by placing hands closer that shoulder-width!
Find a stable table or chair and with palms facing down, fingers hanging off the edge, straighten your legs and keep your butt near the (table/chair) and slowly release your body down and push it back up (bending your arms to a 90 degree angle and then straighten and you lift yourself up.)
White fish or Bean Medley
Roasted kale and sweet potatoes
Late Night Snack: Protein Pudding
1 Scoop of Vega Performance Protein in Chocolate
1 cup of water (play around with consistency you may desire is thicker or thinner pudding)
Add 1-2 drops of stevia (if desired)
Sprinkle with your favorite nut/seed (I like adding chocolate covered Savi Seeds because they are the highest source of omega 3s!)
Pre-Bed Breathing Technique:
Take 10 deep belly expanding inhales though your nose, and exhale through your mouth.
This will put you in a very relaxed state before bed. Sweet dreams!
Thank you for making us booty-ful Jess!!